November    (12) work outs 

WOD

7 rounds for time:

7 Thrusters (95#/65#)
7 Pull-ups
7 Burpees

The Above WOD was completed on 11-03-09 with Kyle with the best time of 17:14 for mens and weight 95#. Good job Kyle. Robin had the best time 11:39 for the womens with the weight of 65#. Good job Robin.

WOD

The below WOD was done on 11-05-09

Erik's weight for max was: Press-120, Push Press-130, Push Jerk-110
Angie's weight for max was: Press-70, Push Press-65, Push Jerk-65
Carol's weight for max was: Press-80, Push Press-100, Push Jerk-85
Lisa's weight for max was: Press-70, Push Press-65, Push Jerk-65

Press 1-1-1-1-1
Push-Press 3-3-3-3-3
Push-Jerk 5-5-5-5-5

Do all of the press sets first, resting as needed between sets and going as heavy as possible. Then do all of the push-presses.  Then, finally, do the sets of push-jerks. If form is not an issue, athletes should be able to maintain/increase weights as they move from one exercise to the next. Scores reflect the highest successful lift for each of the three movements.


WOD

Complete 5 rounds for time:

7 Dumbbell Thrusters 50 lbs
14 Dumbbell Swings 50 lbs

*After finishing dumbbell thrusters drop one dumbbell and swing similar to a kettlebell.


WOD